The simplest weekly structure
Pick two non-consecutive days. Keep the plan the same for 4 weeks.
- Day A: squat pattern + push + carry
- Day B: hinge pattern + pull + core
- Finish with a short walk
Example plan (beginner-friendly)
Use dumbbells or machines. Choose loads you can control comfortably.
- Squat or leg press: 2–3 sets
- Row: 2–3 sets
- Push (bench or incline): 2–3 sets
- Hinge (RDL): 2–3 sets
- Carry or plank: 2 sets
Progress without stress
Small increases are enough. The goal is repeatability, not exhaustion.
- Add 1 rep per set, then add a little weight.
- Stop 1–2 reps “in reserve.”
- Protect sleep—don’t train to the point of wrecked recovery.
Wellness cue
If you feel overwhelmed, do 20 minutes. Consistency beats intensity.
"Strength is health insurance you build one session at a time."